Example Session
Warmup: 3 rounds
10x Bench Press – increase each round
10x Bodyweight Squat
10x KB Swings – 16/12kg
60 seconds SMOC
5 rounds
5x Bench Press – 75% of 1RM
5x Heavy Single Arm Row e/s – DBD
60 second rest
10 minute AMRAP
5x Jumping Lunge e/s
200 meter run
3 rounds
20 seconds Sit-ups
20 seconds Toes to Sky
20 seconds Russian Twist
20 seconds Rest